Pin Start your day with a nutrient-dense boost with these High-Protein Egg Muffin Cups. These savory, portable breakfast bites are packed with fresh spinach, juicy cherry tomatoes, and vibrant red bell peppers, making them as colorful as they are delicious. Perfect for meal prep enthusiasts and anyone with a busy morning schedule, these muffins offer a convenient way to enjoy a wholesome, protein-rich meal on the go.
Pin What makes these egg muffin cups truly special is the addition of low-fat cottage cheese. When whisked with the eggs, it creates an incredibly light and fluffy texture that elevates the dish beyond a standard baked egg. Combined with the subtle smokiness of paprika and the sharpness of cheddar cheese, every bite is a satisfying balance of flavors and wholesome ingredients.
Ingredients
- 8 large eggs
- 1/2 cup low-fat cottage cheese
- 1/4 cup shredded cheddar cheese (optional)
- 1 cup fresh baby spinach, chopped
- 1 cup cherry tomatoes, quartered
- 1/4 cup red bell pepper, finely diced
- 2 green onions, sliced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional)
- Olive oil spray or muffin liners
Instructions
- Step 1
- Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray or line with paper muffin liners.
- Step 2
- In a large mixing bowl, whisk together the eggs and cottage cheese until smooth. Stir in shredded cheddar cheese, if using.
- Step 3
- Add chopped spinach, cherry tomatoes, red bell pepper, and green onions to the egg mixture. Season with salt, black pepper, and smoked paprika.
- Step 4
- Evenly divide the mixture among the 12 muffin cups, filling each about 3/4 full.
- Step 5
- Bake for 18–22 minutes, or until the eggs are set and the tops are lightly golden.
- Step 6
- Remove from the oven and let cool for a few minutes. Run a knife around the edges to release, if necessary.
- Step 7
- Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.
Zusatztipps für die Zubereitung
To ensure your egg muffins don't stick, use high-quality silicone liners or grease the muffin tin thoroughly. For an even fluffier result, you can pulse the eggs and cottage cheese in a blender before stirring in the vegetables. Always let the muffins rest for a few minutes after baking to allow them to set properly before removal.
Varianten und Anpassungen
You can easily adapt this recipe to your taste by adding cooked turkey bacon or diced ham for extra protein. For a different flavor profile, swap the cheddar for crumbled feta or goat cheese. You can also experiment with fresh herbs like chives or basil to add a refreshing aromatic touch to each cup.
Serviervorschläge
Enjoy these muffins warm from the oven or prepare them in advance for the week. They store perfectly in an airtight container for up to 4 days in the fridge. When you're ready to eat, simply reheat them in the microwave for 30–45 seconds. They are also excellent for freezing and can be reheated directly from frozen.
Pin With their vibrant colors and satisfying protein content, these High-Protein Egg Muffin Cups are bound to become a staple in your kitchen. They provide a delicious, healthy, and effortless way to stay on track with your nutritional goals without sacrificing flavor. Give them a try this week and simplify your mornings!
Recipe FAQ
- → How do I store these egg muffin cups?
Store cooled muffin cups in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individually and reheat in the microwave for 30-45 seconds.
- → Can I add meat to these egg muffins?
Absolutely. Cooked turkey bacon, diced ham, or crumbled sausage can be folded into the egg mixture before baking for extra protein and savory flavor.
- → What vegetables work well in this base mixture?
Beyond spinach and tomatoes, try diced mushrooms, bell peppers, zucchini, onions, or broccoli. Just ensure vegetables are chopped small and not too watery.
- → Why add cottage cheese to the eggs?
Cottage cheese adds moisture and creaminess while boosting protein content. It blends seamlessly into the eggs, creating a tender texture without tasting cheesy.
- → Can I make these dairy-free?
Substitute cottage cheese with unsweetened almond milk or coconut milk, and use dairy-free cheese shreds or omit cheese entirely. The muffins will still set properly.
- → How do I know when the egg muffins are done baking?
The muffins are ready when they're set in the center and the tops are lightly golden. A knife inserted into the center should come out clean.